08 Jan CrossFit WOD, January 9, 2019
Posted at 20:00h
in Work out of the day
01/09/2019
Warm-up
Musical Medballs
Gymnastics
Gymnastics Static Holds Accumulate 60 seconds resting as needed
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand
*Choose 2 of the 4
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand
*Choose 2 of the 4
Metcon
Metcon (AMRAP – Reps)
5 Rounds 30s work/30s rest:
1a) Wallballs (20, 14)
1b) Box Jumps (24, 20)
1c) Double Unders
1d) Russian Twists w. a plate (25, 15)
1c) Burpees
*Score = Total Wallballs + Burpees
1a) Wallballs (20, 14)
1b) Box Jumps (24, 20)
1c) Double Unders
1d) Russian Twists w. a plate (25, 15)
1c) Burpees
*Score = Total Wallballs + Burpees
Auxillary Work
KB Curls: 3 x 10-12. Rest 60s.